Periodization Q for the vets here -- SF 5x5 related

[Protobuilder]

I'm in week 12 of Madcow's "single factor 5x5," a non-periodized program where sets & reps (load) are held constant week-to-week and intensity (%1RM) is kept high (85-95% 1RM, pushing for new PRs weekly). Strength training has been a nice change for me and I like the program. I've learned a lot about programming (making small adjustments to keep progress going), and have been able to add about 5 pounds to each lift every 2-3 weeks, which is decent progress.

So, obviously the 5x5 is working. I'm adding weight to my lifts on a regular basis, and when I stall, I'm able to make adjustments and keep things moving in the right direction. Here's my question -- would I get better progress by doing some form of periodization? Some sources say periodized programs (including linear, DUP, etc.) are superior to non-periodized programs (where sets/reps are kept constant over a period of time) (e.g., Stone et al, 2000, J. S&C 14(3)). But, I've also seen studies showing that periodization made no difference so long as volume/intensity was balanced out between the groups (i.e., the periodized group did the same amount of volume as the non-periodized group) (e.g., ***** & Wilson, 1994, J. S&C, 8(4)). So . . . should I stick w/ the 5x5 linear program or try working in some periodization? On one hand, if it ain't broke, don't fix it. But on the other hand, you always question whether your results could be *better* if you changed something. LoL

Second, if you think periodization is in order, suggestions on how to go about it? I understand DUP, etc. I've been thinking of doing a 6 week mesocycle consisting of 1-2 week blocks (step-loading basically), where I'd up the intensity while decreasing volume from block-to-block. Also, I've considered DUP -- doing 3 rep ranges in a push-pull split, working out 3x/wk (like the protocol in the Stone study cited above). Any suggestions here?

Finally, my main concern is that I continue making steady progress in my core lifts. It's easy to track that in my current program -- each Friday, I go for a new max triple -- but as I spread the low-rep workouts farther and farther apart (e.g, step-loading blocks, etc.), my PR attempts spread out too, making it harder to gauge whether I'm making real progress or not. Just a concern.

Thanks in advance. Sorry for the long post!

 

[Madcow2]

The whole idea behind periodization is that with relatively short deloading periods you can perform a higher workload than what would be sustainable linearly for long period - so the 1994 study holding volume constant is basically moronic IMO but it does stress the importance of workload rather than any particular scheming pattern. You also need to look at who the study is being done on (usually it's untrained) and I'll get to that in a second.

A lot of this depends on the individual - everyone will tell you this. If you can increase your squat every session 2-3x per week and make a reasonable run - do it there isn't an elite lifter in the world that wouldn't sell his soul for this. If you can increase your squat weekly and post a long run of PRs - do it. Even 3 weeks of increased PRs and then resetting (assuming 4 to build up so 7 weeks total) is going to be a lot better than posting a single PR every 4 weeks - I'm too lazy to do the percentages and math but the numbers are obvious.

Workload is a tool, don't do work for works sake. The goal is progression and you apply and arrange work to best facilitate it. Progression will slow soon enough. Until then you rearrange things to facilitate progress and get long runs going (work in 3's or 5's or 8's or 10's or whatever). A novice will improve multiple facets of strength by just general training, don't complicate it and waste time specializing when the process is easy and comes right to you.

So that's the core. Everything is a tool but the goal is progression. Now for what you should do - it depends on your goal and what you want. It sounds like you are making slower progress. Maybe you need to change around your program but can still make nice weekly progress for decent runs. There is also the fun factor since I'm assuming you aren't accountable for anyone but yourself - if you want to play, try things, and learn then go for it. If I'm trying to get someone's performance up as fast as possible, I don't want him playing and subverting what might be most optimal. If there is no accountability and he's interested in trying new things and learning, maybe it's suboptimal from one side but there's another factor at work here and he's interested so let him go for it.

 

[Bob Smith]

Short answer, yes, periodization will be beneficial. A lot of guys go 3-6 weeks and then do 1-2 weeks of deloading. Deloading could just be lowering your training volume by 50%, or could be a mix of lowering volume (sets and reps) and also weights.

The "Tribute to JohnSmith" sticky has a ton of great info and touches on deloading phases.